Do it even when you don't feel like it

When my alarm went off at 5:45 I really did not want to get out of bed.  In my head I was thinking "I have to teach 2 classes tonight.  One hour of HIIT and one hour of PiYo so I don't need to do my workout this morning." I was right I didn't need to do it because I am going to burn enough calories and get a good workout tonight BUT....I set a goal for myself to complete Insanity Max30.  So I got up drank my E&E and got to work. And like always I am so glad I did!

Today's workout was Cardio Challenge.  This is the third time I have done this workout and I felt physically and mentally stronger.  There were 3 times I wanted to stop before I actually did.  I finally maxed out at 8:29 when I was beginning to feel like I might throw up. LOL...that's a good workout!

Don't let that scare you though! One of the many reasons I love this program is that you push yourself as hard as you can. So you can stop and take a break at any time! You don't have to push to the point of feeling a little sick but today I did push myself that hard because I am just a little crazy!

As if Cardio Challenge wasn't enough I also did Ab Attack and this is where I am really getting stronger.  Last time I did it I maxed out at 1:28 or something like that.  Today my max out time was 4:11.  Woot, woot those abs are getting stronger!!!

Another reason I am loving Insanity Max30.  I can see and feel the results already and I've only been doing it for two weeks!  It make all the hard work worth it to see results happening so quickly! I can't wait to see what I can do in 60 days!

So what are you waiting for??? Max out with me!  Click here to apply :)

Maple Glazed Chicken with Brussels sprout slaw

Ingredients

8 chicken tenders

1/2 teaspoon salt

1/2 teaspoon black pepper

2 tablespoons olive oil

4 tablespoons red wine vinegar

2 tablespoons maple syrup

15-20 Brussels sprouts 

1 medium apple, cut into small pieces and peeled

1 pear, cut and peeled

Preparation

1. Heat a large skillet over medium-high heat. Sprinkle chicken with salt and pepper. Add 1 tablespoon oil to pan; swirl to coat. Add chicken to pan; cook on each side until done. Remove from pan. Add 3 tablespoons vinegar and syrup to pan; bring to a boil. Cook 1 minute or until reduced to 3 tablespoons. Return chicken to pan; turn to coat with glaze.
2. Cut Brussels sprouts in half lengthwise; thinly slice crosswise. Place remaining 1 tablespoon oil, 1 tablespoon vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large bowl; stir well with a whisk. Add Brussels sprouts, pear and apple; toss to combine. Serve slaw with chicken.

I actually used Blackberry Ginger vinegar and Toasted sesame oil for my slaw.  I get mine at Red Wing Olive Oils and Vinegars but not sure where else they may be available. It hit the spot and brought me down from my carb high I had from Christmas :)  ENJOY!

Adapted from: http://www.myrecipes.com/recipe/maple-glazed-chicken

Staying consistent.....

As you may know I am doing Insanity Max30.  It's a 5 day per week program that I am doing at home.  I have been doing the workouts Mon-Friday following the calender that is provided.

Obviously you don't HAVE to do Monday-Friday.  Any consecutive 5 days in the week will work just fine.  But what happens when Christmas falls on a Thursday??? 

I had good intentions to workout Christmas morning.  It's only 30 minutes and can be done at home.  I thought I would be able to sneak away while the kids were playing with their gifts from Santa.  But of course, toys needed batteries, my son needed assistance with his new origami set and the homemade cinnamon rolls weren't going to make themselves.  So I chose time with my family over getting my workout in that morning.  Then we went to my parents house 1 hour away and celebrated Christmas again.

At parents I did not get get in my fruits and veggies and basically binged on carbs, fats and salty proteins.  This left me feeling quite lethargic and the last thing I wanted to do when I we got home at 8PM was workout!  So I did not get my Tabata Power done like my calender told me to. OH NO! I should just give up, start over next week because I messed up right?

WRONG!  Today I woke up and did my Tabata power and tomorrow I will do my Friday Fight and be right back on track for my workouts.  The world won't end because I modified the calender a bit and the fat won't know the difference :)

I am writing about this because for 2 reasons. One is to let you know I am not perfect and would never claim to be. The other reason is I hear from people all the time that they are going to start over or worse yet give up all together when they slip up or miss a workout (or two!).  This is a vicious cycle that hinders success!  It's time to switch your thought process and rather than always starting over just pick up where you left off and KEEP GOING!

So I have my plan for getting back on track for my workouts but what about nutrition?  It was terrible yesterday.  I could run with it and be like "well may as well binge all weekend and start over on Monday"  NO, NO, NO!!! That will I at set me back even further!

Today my focus will be on getting as many fruits, veggies and lean protiens as possible and drinking LOTS of water to help my body get out of it's carb coma.  

I didn't weigh myself this morning because what good would it do?? There would be 2 possibilities
1. I step on the scale and the weight didn't change making me think OK well I guess I'll have some more cookies today.
2. I gained 3 or more pounds I feel terrible about that, get mad at myself, start having negative self talk and start my downward spiral.

I will not step on the scale until next Monday. Because that will give me a more accurate picture of what my weight is than I will get today.

I hope you have found this post helpful and it motivates you to keep going no matter how the last couple days have gone for you!  Health and fitness is a journey with no start or stop.  The goal is to keep making progress. As long as you are doing that you are doing AWESOME!!!

FOOD GUILT

I posted this picture on my FB page last night.

This bottle of wine has a lesson/story. More tomorrow.

So here's the story.  

I went to my extended family Christmas last night and guess what?!?! I drank that entire bottle of wine (except for a tiny glass I gave my aunt to try), ate Cheesecake and too much cream based soup!

Did I go over my calories for the day? FOR SURE

Did I eat too many carbs? YOU BET

Did I feel bad about it? NO WAY

I hear people saying all the time "I had a cookie.  I feel so bad about that." or "I was naughty today and ate (insert food here)"  

Stop feeling bad about what you eat!!!  If you spend most of your time eating a balanced, nutrient dense diet ONE cookie or soda is not going to make you gain weight!  

I get it, you want to lose weight.  But by having this thought process in your head that any time you eat anything that is not a fruit or vegetable is "bad" is not healthy.  The people I have worked with who think this way have a really hard time being successful with weight loss.  I think it's because they arealways  starting over. I ate a cookie today so I'll start over tomorrow.  Then they get frustrated because they keep having to start over.

A better plan is eating those nutirent dense foods 80% of the time and the other 20% is all those less nutrient dense foods.  Does this mean I have a little notebook where I claculate percentages? No.  But after last night I was more aware of what I ate today and made sure to get in my fruits and veggies and skip the wine after supper.  So I am not depriving myself, because if I do I will inevitably binge.

Right now is the perfect time to talk about this because Christmas is this week.  It wil be IMPOSSIBLE to be "perfect"  So have a plan!  If you know you have a party at night eat all your fruits and veggies before you go if you know those will be limited at the event.  Then go and HAVE fun!  If you eat too many pieces of bread or too many glasses of wine that's OK.  

You can make it through this week and keep your goals in mind without spending the entire week feeling bad.

Day 3: Insanity Max30

 

Today was Sweat Intervals.  What can I say about sweat intervals....it's sweaty and it's sweaty.  Have you ever done Insanity?  Well sweat Intervals is like that without as many breaks and in only 30 minutes which is why there are less breaks!  I maxed out at 7:45 and I wanted to max out a lot sooner (actually during the "warm up" but kept pushing myself).  And I am certain that sweat intervals is going to make my abs stronger without ever doing a single crunch.

There were two quotes from this workout that stuck with me.

At one point one of the girls is panting and trying to drink water and Shaun T comes up to her and asks how she is doing.  Her response "When I think I can't do one more, I do three."  That right there is the attitude you HAVE to have to be successful at this program. You have to challenge yourself to KEEP GOING.  You're at home by yourself so it would be very easy to stop and just turn off the TV and just say I'm done.  But you can't do that if you want results.  And seriously the feeling I have when that timer beeps and the 30 minutes are done...pure bliss, joy, accomplishment and relief.  I love that feeling!  You know the runner's high, well there is an Insanity Max30 high and I am definitely on it!

The other quote was directly from the man himself "I know it's crazy, that's why it's Insanity Max 30!" There is nothing else to add to that.....  

I also did the 10 minute Ab Attack today.  I didn't even make it a minute!  I am sure part of the reason is because my abs and the rest of my body were already dying from sweat intervals.  But my abs are always a weak point for me so I am sure I would not have made it the full 10 minutes even if that is all I had done.  I liked ab attack. It wasn't  just a bunch of crunches,  I never have good form with crunches and my neck always hurts if I do too many (because my form is bad.) The moves were all in a plank or c sit position for the most part.  I took many breaks and am sure my abs will be sore tomorrow!

What questions do you have about Insanity Max30?  Post them below or message me on FB!

Does reading about my journey inspire you to start your own?  Click here to be in my next online weight loss challenge group.  I look forward to helping you reach your goals!

Pineapple Chicken Salad Lightened up

Today I am sharing one of the recipes we are using in my free five day meal plan group. I've had this for lunch the last two days. It's so good!

Pineapple Chicken Salad Wraps

Yields 4 servings

2 ½ cups cooked chicken breast, chopped

1 can (8 oz) of crushed pineapple in 100% juice, drained

¼ pomegranate aerils 

¼ cup scallions, finely chopped

¼ cup mayonnaise

¼ cup plain Greek yogurt

1 TBS Worcestershire sauce

½ tsp garlic powder

½ tsp salt

¼ tsp black pepper

4 whole wheat tortillas

In a large sized bowl, combine chopped chicken, pineapple,  aerils, mayonnaise, Greek yogurt, Worcestershire sauce, garlic powder salt, and black pepper. 

Add equal parts of chicken salad, about 1/3 cup, to the center of each tortilla, roll and fold each wrap tightly.

My 21 day fix Journey-Round 2

I did a round of the 21 day fix when it was first released and had great results.  I had already lost 20 pounds using T25 and was looking for something different. The 21 day fix was exactly what I needed. I was able to lose another 9 pounds and 7.5 inches.  As you can see there is a significant difference in my midsection.

Since the program worked so well the first time I have tried on 3 separate occasions to complete another round.  I was never successful.  Because I was OK with my current weight and the way my body looked I just could not commit!  I went into maintenance mode and spent WAY too long there.  Finally, right before Thanksgiving I decided I was ready to really commit to losing my last 10-15 pounds.  Since I know nutrition is my biggest battle the 21 Day Fix was an obvious choice for me.  This time I decided to really test out the nutrition plan. The 21 day fix comes with great 30 minute workouts and a calender to follow so you know exactly what to do each day.  But I wanted to see if my results would be similar following ONLY the nutrition part. I did my own workouts that I feel are a pretty balanced mix:  Cardio 3 days per week, weight training 2 days per week and PiYo 2 days per week.

I was NOT perfect on my 2nd round.  There were 2 nights I had cheese curds and a burger while skiing.  I drank way too much wine on Thanksgiving.  I gave into late night snacking too often.  But I did not give up.  I kept pushing through and tried to make up for my slip ups by decreasing my containers the next day.  I was able to lose 8 pounds in 18 days.  Obviously not all that was fat, I lost a lot of water as well.

Because I was so focused on the nutrition component I also did the 3 day quick fix for the last 3 days. I did not do this the first time I completed the 21 day fix.  The plan looks like this.

Yes I really ate only that for 3 days. I was so proud of myself! I am always saying "I don't have the willpower to resist tempting foods." Now I know I do and that was just an excuse! I went out to eat 2 times over the 2 days,went skiing and spent countless hours baking holiday goodies but NEVER cheated, not even a little bit.  The other surprise was I was not hungry at all.  I thought for sure I would be starving, but 6 servings of protein really fills you up!  Actually I couldn't even eat my 6th meal on any of the days.  I ate a lot of chicken because I am not a big fish or ground turkey fan.  I did have salmon once and attempted a tuna steak but could not choke it down.  I really liked the coconut oil.  I was eating it solid off the spoon by the end of day 1 (maybe that makes me a little nutty)

So now my results!  I lost 10 pounds and 8 inches in 21 days following only the nutrition component. It's very obvious in the picture below that I lost some of my belly and have more abs.  So it is true, abs are made in the kitchen!  I still have some body fat to lose and have moved on to a different program to help me with that.

Ok so now to my larger point.  I talk with people all the time about weight loss and living a healthier lifestyle.  They are so focused on the exercise part.  Don't get me wrong exercise is important, but if we all just focused more on our nutrition (myself included! But I really enjoy exercise.) we would not have to work so hard on the exercise piece!  You need BOTH to be successful and I see way too many people only focusing on the exercise component. This is why I love BeachBody programs so much.  They don't just give you the workouts, they give you a meal plan too! They understand the importance of nutrition to reach your goals!

So there it is, my bare belly out for the whole world to see :o.  Have a great night and thanks for reading!

Have my results inspired you to start your own weight loss journey?  Join my next online challenge group click here so I can learn more about you and your goals!

Get Lean in 2015 with my help!

The new year will be here soon! Many people have resolutions to lose weight and get healthy. This year let me help you stick to that resolution!  I will be running an online accountability group beginning in January!

There will be a meal plan provided, workouts based on your goals and interests when it comes to exercise and an easy to follow workout calender!

That's how I lost my weight over a year ago and you can do it too!

 BEFORE the group

AFTER :)

With my help you will RULE your resolution!!  

Want more info?  Click here and complete the form so I can learn more about you!  I can't want to work with you!!

And since you are here...see that box on the right hand side?  Leave your info so you can get my newsletter each month! It's filled with recipes, health and fitness tips and information about my upcoming events. Don't miss out! 

Sweet Potatoes are yummy!

I asked on my Facebook page if people liked sweet potatoes and there was a resounding YES for sweet potatoes!  Personally, they are not my favorite but I am finding new ways to prepare them that make me like them more.  I think part of the reason I don't like them is because I don't like taking the time to prepare them. For some reason it seems like a lot of work; when really it isn't!

OK so two sweet potato recipes.  The first is because thanksgiving is coming up so I found one that is healthier take on sweet potato casserole.  It can be found  here.  

The second just may be my soul mate sweet potato recipe!  Even my kids liked them until I told them it was sweet potatoes.  So here it is!

-1 C mashed sweet potato

-4 eggs

-2 Tbsp

-2 tsp cinnamon

-1/2 tsp cloves

-1/2 tsp baking soda

-4 tsp brown sugar

1.Combine sweet potatoes and eggs until well blended. 

2. Add remaining ingredients and mix well.

3. Cook on griddle just like pancakes.

4.Top with sauce of choice.  I like almond butter or Peanut butter to make it a perfectly balanced treat :)

Italian Chicken Soup

The soup I made for supper tonight was so yummy. And it's full of veggies and was super simple to make!  So here it is:

-1 pound boneless, skinless chicken thighs, cooked and cut

-1 can cannellini beans, rinsed

-4 Tbsp Tomato Paste

-1 can diced tomatoes with Italian Seasoning

-32oz Chicken broth

-2 Roasted Red Bell Peppers, cut

-1 onion, chopped

-salt and pepper to taste

- 1/2 tsp celery salt

-3 Tbsp Rosemary (dried)

-1/2 tsp Red Pepper Flakes

-4 Garlic cloves

-6 oz Fresh spinach

-Parmesan cheese, for garnish

1. Cook chicken thighs, season with 1 Tbsp Rosemary while cooking
2. Combined cooked chicken and all other ingredients except for the spinach and cheese in a crock pot
3. Cook on high for 3 hours
4. Add spinach and cook another hour
5. Serve wtih bread and Parmesan cheese on top

Enjoy :)

Adapted from: http://www.myrecipes.com/recipe/tuscan-chicken-soup

My nutrition habits-part 2

For wellness Wednesday I am going to talk about my actual habits for eating.  I have developed these habits over the course of 7 years.  It's a mix of information from a dietitian I saw, things I've read and from trial and error. It's not meant to prescribe what anyone should do, this is just what works for me.

1. Always eat breakfast. I never used to eat breakfast, I learned I need to eat breakfast.  If I don't I will inevitably binge for lunch or my morning snack.  I'm also more alert when I eat breakfast and tend better manage my eating throughout the day.

2. Eat every 3-4 hours.  No it's not because I think my metabolism is going to come to a screeching hault or my muscles are going to deteriorate like you may have read from other sources. For me eating every 3-4 hours stabilizes my blood sugar and prevents me from binging. When I get to the point of binging this means higher calories and less nutrient dense food for my body. I'm also much happier if I eat often. I suffer from issues of HANGER

3. Pack my food.  After I eat breakfast I always pack up my 2 snacks and lunch for the day. This way I always have food with me and there is no excuse to stop and get fast food or something from the gas station.

4. Eat whole foods.  This means I eat foods with short ingredient lists and mainly items that are found on the perimeter of the grocery store. This keeps me from eating a lot of processed items that add calories and ingredients to my body that I don't need

5. Eat fat! I do not buy anything low fat or no fat.  Out bodies need fat! If I ate a salad for lunch with fat free cheese, fat free dressing I would finish eating and still be hungry.  The key is to eat healthy fats.  Now don't get me wrong I get some fast form Ben and Jerry every now and again too :)

6. Read labels.  It takes me forever to grocery shop because I am scouring the labels of the food to see what's in it.Just because it says "natural" "healthy" does not always mean it is. If one of the first 4 ingredient is sugar I typically put it back on the shelf (unless I'm buying sugar!) because the more sugar the more added calories I don't need.

7. Never feel bad.  I never feel bad about what I eaten.  Even if I've just gone to happy hour and had 3 ciders and a bunch of apps I don't get down about it.  Obviously the food I just consumed was not nutrient dense and probably had more than my caloric intake should be for the entire day but it's OK. It's all about balance.  If I ate like that every day for every meal that would be a problem. Choosing to go out and eat like that occasionally is OK in my book.

8. Calories matter! I don't count calories every day but when I am super focused on losing weight I do.  Even if you eat fruits and veggies all day long if you eat too many calories worth of those items you will not lose weight. The good news: you would have to eat A LOT of bananas and lettuce to gain weight.  More nutrient dense foods (AKA healthier foods like fruits, veggies, healthy fats)  fill you up and fuel your body better than a candy bar. A mini candy bar and an egg have the same amount of calories, so I could eat either but the egg is going to satisfy my bodies needs better. And you can typically eat a larger portion of fruits and veggies and still stay low on the calories, while healthy fats are higher in calories don't skip them!  So how to you figure out how many calories you should have in a day? I like freedieting.com to calculate my calories. I use My Fitness Pal to track cals, but the calculation they give me for my calories is way too low in my opinion! The key is to be in a calorie deficit to lose weight.

Low calorie fruits and veggies NOT low calorie crackers!

9.  Eat a protein, carb (fruit of veggie!) and a fat at every meal and snack.  This goes back to my issues with blood sugar.  If I eat this way I am more satisfied and feel full until my next meal or snack.  Dietician Cassie explains it best "Eat a combination of the three macronutrients (protein, fat and carbohydrates o rPFC!) every three hours (four hours MAX!) to keep your blood sugar levels balanced. Balanced blood sugars contribute to consistent energy levels, focus, stable moods and no cravings. They are essential for weight loss and maintenance because glucagon (your fat BURNING hormone) cannot get to work if insulin (your fat STORING hormone) is at work. Insulin helps to regulate your blood sugar levels, so if you’re not doing this by eating balanced meals and snacks, it makes sense as to why you’re going to have a lot of difficulty shedding those extra pounds (not to mention, increasing your risk for disease, like type 2 diabetes). Eat protein, fat and carbs every three hours!"

Those are my tips.  Do you have any great tips you would like to share?

Sources: http://www.dietitiancassie.com/back-to-the-basics-nutrition-101/

*I am not a dietitian or MD and the above is my nutritional experience with weight loss.*

My nutrition habits

Yesterday on my Facebook page I posted about my exercise habits.  Habits are also important when it comes to nutrition.  Here is the first part in a 2 part post I will do regarding my nutritional habits. Tonight I'm going to talk about my must have foods.

1. Flat bread, tortilla or something similar.  I use them to make breakfast wraps in the morning.  They work great for on the go lunches and snacks too.  I put some peanut butter or almond butter and some fresh berries to have a balanced snack.  A little lettuce, vinaigrette or dressing and some turkey and I have a wrap for lunch. I try to get the low carb version just because I don't want a bunch of my calories for the day going to a tortilla.

These are great and they are soft!

2. Water.  I have written about this before but I'll say it again water is vital! I carry a water bottle with me everywhere I go. If you want to know more about why water is so important read my blog post about that here.

My Motivational Bottle.  Love it!

3.Eggs.  Such a great protein and fat in a convenient little package.  I typically eat 2 scrambled eggs in the morning.  I also like to pack deviled eggs as a snack if I didn't have them for breakfast.

I always buy organic and cage free

4. Shakeology. I can't live without this! It decreases my cravings, increases my energy, helps my digestion and gives me all the nutrients I need in a quick and portable way. Oh and has made it possible for me to totally stop taking Synthroid!  It also tastes great and helps me keep my calories low while still fueling my body. 

Vanilla and Vegan Tropical Strawberry, but I love all the flavors!

5. Fresh Fruit and Veggies.  I try to have a minimum of 5 fresh fruits and veggies in my house at all times.  I chop them up and store some in larger containers.  I keep others in small baggies so they are easy to grab when I am packing lunches.  My kids LOVE fruit so we don't buy all organic because I'd go broke but I try to buy organic when I can.  One thing that I always buy organic is carrots.  Stop buying those baby carrots and buy some real organic carrots. So good!

6.Yogurt.  I am very picky about my yogurt and still am not sure I found one I love.  But my requirements are it must be FULL FAT and PLAIN. No non-fat or light yogurt for this girl! I need fat to feel full and so do you!  The key is to control your portion. Why no flavor? Have you looked at the sugar content and ingredient list on those flavored ones? Very few actually have real fruit in them and have a ton of added sugar.  I add some frozen fruit or some yummy pumpkin butter and it makes a perfect snack or quick breakfast.

This one is pretty good.  I would prefer organic, but can't find it in Red Wing.

7. Chicken. I eat a lot of chicken, I think it's versatile and easy.  

So there are my must have foods to fuel my body.  What are yours?

Put Pumpkin in EVERYTHING!

I love PUMPKIN!!! I have been trying to find a recipe for a pumpkin puree that I could add to my oatmeal and yogurt.  I try to steer clear of the pumpkin flavored stuff in the stores because it's typically loaded with sugar and artificial flavorings.  Well I found a winner from who else but Gina over at Skinnytaste.  This stuff is amazing on EVERYTHING!  Try it out and let me know what you think of it and what your favorite thing to put it on is.

Happy eating:)

Why I LOVE PiYo

If you have been following me for the past few months you may have noticed I have a slight obsession, errr I mean love for PiYo.  This came out of no where for me as I am not a yoga person and never have been.  But here I am teaching it and craving it in my life.  

First I should explain what it is.  PiYo is best explained as a blend of pilates and yoga with some cardio thrown in.  It moves much faster than typical yoga or pilates.  It's yoga for people who can't stand still, which describes me perfectly!  It's been around for a while at fitness clubs but recently had a rebirth when a home version was released by the one and only Chalene Johnson.  They revamped the live version a bit as well and it's blowing up!  Here are the reasons I LOVE it!

1. Low impact.  There are so many people who need a low impact option due to bad joints but still want to get a good calorie burn.  PiYo is the answer for these people. One  of my participants reported burning 50 fewer calories in PiYo than she did in Insanity! Proof that you don't have to be jumping all over the place to get an amazing calorie burn.  

2. It's strength, stretch and cardio all rolled into one.  It's  well rounded class with a great blend of all the things you need in a workout.  

3. The stretch.  I'm a self proclaimed cardio junkie. I never take the time to stretch like I should.My tight hamstrings, hip flexors, quads and calves were a huge issue when I would run.  Once I started doing PiYo regularly running got easier and all of my calf pain went away.  This  was because I was finally getting the much needed stretch my body needed.  Every other workout I do is easier and I have have less muscle soreness the next day now due to my increased flexibility 

4.  Strength.  We all need to incorporate more strength into our workouts! I force myself to lift at least 2 times per week because I know as an aging woman it's good for me.  The weight bearing that I do in PiYo strengthens my bones and slows bone loss.  It also helps me maintain my muscle mass.  I like doing a workout that I really enjoy to help with my strength,

5. Defined muscles.  I'm gonna brag here...my legs, arms and back look pretty amazing.  All of my muscles are more defined and toned.  It's pretty awesome!

6. Fun music.  Don't expect to hear babbling brooks and chants in a PIYo live class.  They have used popular music that is brought to a tempo that fits for each section of the class. 

7. Leaves me feeling grounded.  Even though PiYo is faster paced than traditional yoga it still leaves you feeling grounded and relaxed when you finish it.  I have never had another workout leave me feeling the way PiYo does.  I am dripping sweat yet I feel so relaxed.    

So there you have it, all the reasons I am in LOVE with PiYo.  Join me for a live class or find one in your area.  If you can't make it to a live class contact me so we can chat about the home version.  

Wellness Wednesday-Ashwaganda

Time for another installment of Wellness Wednesday.  Today I researched Ashwaganda, which is another ingredient in my Shakeology

What is Ashwagandha? Ashwaganda is plant.  The root and berry are used to make a variety of medicines and home remedies. Ashwagandha belongs to the tomato family. It is native to India, Northern Africa and the Middle east but can also be grown in mild climates in the United States.

Ashwagandha contains many useful medicinal chemicals, including withanolides (steroidal lactones), alkaloids, choline, fatty acids, amino acids, and a variety of sugars. - See more at: http://www.chopra.com/ccl/ashwagandha#sthash.1uNtGtLf.dpuf

Ashwagandha contains many useful medicinal chemicals, including withanolides (steroidal lactones), alkaloids, choline, fatty acids, amino acids, and a variety of sugars. - See more at: http://www.chopra.com/ccl/ashwagandha#sthash.1uNtGtLf.dpuf

Ashwagandha contains many useful medicinal chemicals, including withanolides (steroidal lactones), alkaloids, choline, fatty acids, amino acids, and a variety of sugars. - See more at: http://www.chopra.com/ccl/ashwagandha#sthash.1uNtGtLf.dpuf

The herb is native to the dry regions of India, northern Africa, and the Middle East, and today is also grown in more mild climates, including the United States. - See more at: http://www.chopra.com/ccl/ashwagandha#sthash.1uNtGtLf.dpuf

The herb is native to the dry regions of India, northern Africa, and the Middle East, and today is also grown in more mild climates, including the United States. - See more at: http://www.chopra.com/ccl/ashwagandha#sthash.1uNtGtLf.dpuf

The herb is native to the dry regions of India, northern Africa, and the Middle East, and today is also grown in more mild climates, including the United States. - See more at: http://www.chopra.com/ccl/ashwagandha#sthash.1uNtGtLf.dpuf

The herb is native to the dry regions of India, northern Africa, and the Middle East, and today is also grown in more mild climates, including the United States. - See more at: http://www.chopra.com/ccl/ashwagandha#sthash.1uNtGtLf.dpuf

The herb is native to the dry regions of India, northern Africa, and the Middle East, and today is also grown in more mild climates, including the United States. - See more at: http://www.chopra.com/ccl/ashwagandha#sthash.1uNtGtLf.dpuf

The herb is native to the dry regions of India, northern Africa, and the Middle East, and today is also grown in more mild climates, including the United States. - See more at: http://www.chopra.com/ccl/ashwagandha#sthash.1uNtGtLf.dpuf

How do you take Ashwagandha?  It is most commonly taken in capsule form or used as a powder.

Benefits of Ashwagandha-It has antioxidant properties that allow it to seek and destroy free radicals that are responsible for age related cognitive changes and multiple other diseases.
-Protects the immune system
-Combats the effects of stress
-Improves your memory-  "re-searchers noted that ashwagandha supported significant regeneration of the axons and dendrites of nerve cells. Furthermore, ashwagandha extract supported the reconstruction of synapses, the junctions where nerve cells communicate with other cells. The investigators concluded that ashwagandha extract helps to reconstruct networks of the nervous system, making it a potential treatment for neurodegenerative diseases such as Alzheimer’s.
In another study at the same institute, researchers found that ashwagandha helped support the growth of nerve cell dendrites, which allow these cells to receive communications from other cells. This finding suggests that ashwagandha could help heal the brain tissue changes that accompany dementia.
In a third published study, the researchers noted that ashwagandha helped promote the growth of both normal and damaged nerve cells, suggesting that the herb may boost healthy brain cell function as well as benefit diseased nerve cells."-Stabilizes blood sugar-this one is HUGE for me! I have a lot of trouble with my blood sugar (no I am not diabetic) and my carb cravings of the past were because of this.  Stabilizing blood sugars prevents a crashwhich then causes you to binge.  Adding Ashwagandha into my diet as well as changing the types of foods I eat and how often has really helped me!
-Reduces anxiety and depression

Sources:
http://www.chopra.com/ccl/ashwagandha
http://www.lef.org/magazine/2006/6/report_ashwa/Page-01
http://www.webmd.com/vitamins-supplements/ingredientmono-953-ashwagandha.aspx?activeingredientid=953&activeingredientname=ashwagandha

*these claims have not been reviewed by the FDA and are not intended to diagnose or treat any illness*

Wellness Wednesday-Maca

Every Wednesday will be wellness Wednesday here on the blog and on my FB page.  I will explore and research new foods and educate myself and hopefully you on the food each week.  Links are provided for where information was obtained.  I am NOT a doctor and am not telling everyone to go out and buy whatever food I research, this is for educational purposes only!

This week we will talk about Maca.  I had never heard of Maca until 6 months ago and now I know I could not live without it!

What is Maca? It's a root from the radish family and grows in the mountains of Peru.  It contains amino acids, carbohydrates, and minerals including calcium, phosphorous, zinc, magnesium, iron, as well as vitamins B1, B2, B12, C and E. There are no known serious side effects from consuming Maca,but as with any supplement you can check with your doctor if you have concerns.

How do you eat Maca? Maca is best in smoothies in powder form. I consume maca each day in my Shakeology.  But people in Peru do eat it daily cooked or mashed up and used as a type of flour for breads.Once source states that all benefits of Maca are lost when it is heated.

What are the benefits of Maca?
1. Endocrine Function- This is probably the most important one for me.  I have an underactive thyroid (hypothyroid) and history of infertility and have taken a low dose of Synthroid for the past 3 years.  Three months after I introduced maca (as well as a variety of other superfoods) into my diet I was able to stop taking my medication. I had my thyroid labs drawn and everything is normal and I feel great.  I am not saying this will be possible for everyone but it can definitely help improve your endocrine function. "The endocrine system includes all of the glands, and the hormones they secrete, that exist in the body and that control such conditions as fertility, sexual function, digestion, brain and nervous system physiology, and energy levels. Hormonal regulation is responsible for all of the physiological attributes that enable us to enjoy the myriad sensations of being vibrantly alive, including those related to sexual arousal, physical activity and mental-emotional states of being. Maca root has also been called an adaptogen, which means that it increases the body's ability to defend itself against both physical and mental weakening, hence potential illness. It is believed it achieves this by supporting adrenal and pituitary gland health, both of which underlie proper endocrine function." 

2. Sexual Function- Some people report increased libido as well as a balancing of the hormones to increase fertility.  One small study completed did show that maca helped alleviate SSRI induced sexual dysfunction.

3. Women's health- Maca can relieve symptoms experienced during menstruation and menopause.  These symptoms include cramps, body pain, hot flashes, anxiety, mood swings and depression.  I don't have first hand experience on this because I have never been one to exhibit those symptoms.

4. General health- Maca helps your overall health in a number of ways. It supplies iron and helps restore red blood cells.  People with chronic anemia can cardiovascular diseases could see a benefit from the use of Maca.  "When used in conjunction with a good workout regime you will notice an increase in muscle mass.But be very cautious if you have a cancer related to hormones like testicular and ovarian, among others. If you have liver issues or high blood pressure you should ask your doctor before taking maca."

5. Skin-Maca can also help clear up skin issues such as acne.

So are you ready to introduce Maca into your life?  Here are couple ways you can do it.
-Via Shakeology like me. 
-Purchase Maca powder and try these Raw maca balls, Maca Energy Bars. Google maca recipes and you will find many more.
-Add it in your smoothie

Sources:
http://www.vegkitchen.com/nutrition/7-top-health-benefits-of-maca/
http://www.ncbi.nlm.nih.gov/pubmed/18801111
http://realrawfood.com/maca-history-info

 *These statements have not been reviewed by the FDA. These statements are not meant to diagnose or treat any medical condition. Check with your MD before starting any supplement*

Why you should drink more water

We have all heard it, drink more water. But why is water so good for us?

                            

        

 1. Helps with weight loss. Drinking a glass of water prior to meals to can help you feel full leading you to eat less at the meal. Swapping a glass of water for a pop or juice also means less calories.

 2. Reduces risk for infection. Drinking water helps flush toxins out of your system which helps prevent urinary tract infections.

 3. Keeps you regular. Water helps with digestion and prevents constipation.

 4. Better skin. Water helps flush out toxins keeing your skin moisturized and clear.

 5. Helps build and repair muscle tissue.

 6. Your brain is 75% water. Drinking enough water improves concentration and focus.

 7. Cushions the joints to prevent aches and pains.

So there you have it! Get drinking!

5 Steps to a Happier You

                                                   

1. Be grateful for what you have. Take 5 minutes and make a list of all the fabulous things about your life. Save it to read any time you are having a bad day.

                                                         One of my favorite quotes.

 2. Set goals for the future. Write them down and come up with a plan for how you will reach them. Having a plan for the future is so important and will prevent you from feeling "stuck."

                                                           Make your goals SMART!

 3. Help someone else. It can be as simple as holding the door for someone at the coffee shop, volunteering your time in your community or sending a card to a friend. Taking time to do something for others always makes me happy.

 4. Exercise (c'mon you knew I'd put this on the list!) exercise releases endorphins which are your body's natural mood boosters. Exercise also relieves stress and can help you lose weight. Who isn't happy with less stress and looser pants?!?! So even on the worst day take 20 minutes and exercise! Look how happy I am after my workout!

 5. Spend some time with your kids, nieces/nephews, grandkids or other young children you know. Children are full of fun and play. They haven't yet learned about the big stressors in life. Seeing the world through their eyes for even a couple minutes can make you feel refreshed. Speaking as a mom spending more than an hour with them may increase your stress 😁 

The three beings that make me the happiest and the most stressed!

Motivation

I don't have time to exercise.

Total body cardio workout

Do you struggle?

I get asked this from time to time, so here is my answer to that question.

GIVEAWAY ALERT

I love to share products I love most.  I am working on a giveaway for one of my most favorite items ever!

Head over to my Facebook page to tell ME what Urban Halo headband I should giveaway!!

Check it out!

www.fb.com/motivationrequiredfitness

Being real.

I follow a lot of people in the fitness industry on Facebook and the one thing I notice is how perfect many of them look. Hair done, makeup, workout clothes that don't look like they have ever been sweat on. One thing I can assure you is I'm not one of those people. The pictures I post I are real. Real sweat, no makeup. Here are a couple examples....

Fresh out of the shower, no makeup, hair not done.

Sweaty workout at home, taken in my kitchen.

Yep that's the real me. Not some touched up, filtered version of me. What I post is also real. I drink a ton of water, eat lots of fruits and veggies, workout a minimum of 5 days per week and drink my Shakeology every day. Anyone who has been following me for any period of time also knows I drink my fair share of beer, coffee drinks and eat greasy appetizers. I'm a real person trying the live the healthiest life I can. My hope is that by sharing the real me people will feel motivated to reach their own health and fitness goals. I'm not perfect and would never claim to be. I'm not a personal trainer or a nutritionist. I am a mom, wife, friend, daughter, Occupational Therapist, group fitness instructor and coach who wants to light a fire in others!

Why I want to throw my fit bit in the garbage!

I received  a free fit bit about a month ago as part of a wellness program. I was so excited to get one and try it out. I quickly found lots of friends to compete with and worked hard to get to the top of the leaderboard. It confirmed what I already knew; my job is very sedentary. I spend most of my time driving and only walk a few steps to a patients home to do therapy with them. On a good day I might get 2 miles in while I'm working. When I get done working I typically do some sort of exercise. On the days I run I love my fit bit! I'm kicking butt and taking names in the fit bit world. But the problem is some times I can't run so I do T25, PiYo, spinning, RIP, STEP, or Insanity. My fit bit does count steps for STEP, but doesn't count ANYTHING ELSE. The other day I did an hour of Insanity followed by an hour of RIP (lifting weights). Here's what my fit but showed.....

All I get for that hard work is 16 minutes and 2.4 miles?!? I know, I know I can log this manually but it doesn't change my overall "steps for the day" which is the only thing the leaderboard takes into account. So it's a blow to me to look and see myself in the 10th place spot or lower almost every day. I mean it's not the end of the world, but it makes me look lazy which I am not (most days 😀) 

So here's my take on the fit bit. It's great and motivating if you get most of your exercise from walking and running. If you are like me and do a variety of other forms of exercise it can leave you feeling inadequate.  It's great for someone who is just entering into a healthier lifestyle and needs something to motivate them. I do really like the sleep tracker though. It's very interesting to see how restless I am in the night.  It also can track water intake and calories consumed which is nice, but I prefer My Fitness Pal for my calorie tracking.

Do you have a fit bit? What do you think of it?

Ragnar Relay Great River-from the view of Runner 6

I met one of my runnning goals a couple weeks ago by running Ragnar Relay Great River with my team the "Muffin Top Mafia"  It was an amazing, challenging, incredible experience and I can't wait for next year!

For those who don't know what Ragnar is.  Ragnar Great River is a 204 mile relay race from Winona to Minneapolis.  The course follows the Mississippi River for much of it and is VERY hilly.  You have 2 vans; 6 runners in each van that take turns running for 36 hours straight.   Or if you are really tough you can run it as an Ultra which is 6 runners for 204 miles. I won't be going the ultra route any time soon!

My takeaways:
-Follow the website directions and place your clothing in ziplocs.  Not only will it keep your bag tidier, it will be a great place to put those clothes after you run and are not so fresh any more. Our van had a definite odor by the end of the relay!
-Don't be scared of your night run! It was my favorite run of the relay! I ran on country roads with no one around for 5.8 miles.  I was excited in the weeks leading up to it and then started to panic a couple days before.  My other team members assured me I would love it and was safe.  I ran my fastest time ever.  After running my first leg in the sweltering heat of the afternoon, running in the cool night air was so refreshing. Also, I may have run faster because subconsciously I was thinking "there is no one around, run fast!"
-Ragnarians who are not lucky enough to be runner 6 or runner 12: DO NOT SAY HURRY UP SO WE CAN GO TO SLEEP! It may result in you being smacked or kicked by said runner.  My wonderful team mates did NOT say this, but I heard many people saying this to their runners at the exchange.  NOT NICE!
-If you are considering Ragnar hopefully you do well with little to no sleep because you won't get a lot if it! I tried to get some sleep in the park after our van finished the first 6 legs, but I was too revved up and there were a lot of people around so I could not fall asleep.  It probably didn't help that I was Runner 6 so I was still hopped up on energy gels, adrenaline and my Energy and Endurance from my run! I  did manage to get 1 1/2 hours of sleep on the gym floor in Stillwater after my night run.  I also took a nap after I finished my last run as our van drove from Cottage Grove to Minneapolis.  It took me an entire week to catch up on sleep after the fact.
-The showers are communal-picture gym class in middle school.
-ATTENTION RUNNER 6: Your first leg is as big of a B*tch as it appears.  If you are the praying type pray for cloud cover and no humidity, that will make it more bearable.  Your night run is hilly but shorter.  The hills get bigger at the end.  Your last leg is 4 miles that feels like 10, it was the hardest leg even though it's listed as moderate.
-I lived on Shakeology, Gatorade, Luna bars and beef sticks.  I had no appetite for anything else.
-If you want your team to love you bring beef sticks.  Specifically, Meatheads (located in Red Wing, MN) cheddar/bacon and pepperjack beef sticks.
-Training: Run A LOT.  Run in the dead heat, run hills, run intervals, run multiple times in a 24 hour period.  RUN A LOT!  I also made a point to steer clear of all alcoholic beverages and ate a very clean diet in the 2 weeks prior to ensure my body would be at it's best.  I felt well prepared when the time finally came to run.
-Even if you have never used a hydration belt get one.  Just do it.
-Let your team provide you support while you run.  A couple of my teamates said they didn't need support during their day runs.  Our van made the decision the check on them at some point anyway.  Each of them needed the support-weather it was water to drink, water on their head, some electrolytes or an energy gel.
-Provide support to other teams! While we were waiting for our runner to go by we offered water and Gatorade to other runners who looked like they could use it.  No one turned us down when we offered
-Get fun magents to stick on other vans.  It's a Ragnar tradition to leave your mark on other vans in a sneaky way.  We were going to use our markers we used to decorate the van but never did.  Magnets would be much easier.
-Ragnar is a lot of hurry up and wait.  You will wait at exchange for your runner to come in and then hustle to the next exchange and then wait some more.
-Try really hard to get out of the van for  every exchange for your van.  Even if you are are not the one who will be running be a good teammate and get out of the van to cheer your runner on even if you really want to be sleeping.
-Those "1 mile to go" signs are not always accurate. Some of my teammates reported running 2 or 2.5 miles more after they saw the sign.  Talk about a cruel mind game!

My biggest piece of advice...HAVE FUN AND ENJOY IT!!! It's an unforgettable experience, don't ruin it by taking yourself too seriously.

After reading this would YOU run Ragnar Great River?

My journey.

It seems appropriate to start by sharing my journey and how I came to where I am right now. I have to start by saying I never in a million years thought I would be on the path I am right now.  It's crazy the turns your life can take!

I was always an athlete in high school. I was always skinny and could eat whatever I wanted.  My gym teacher used to tell me I was going to be in trouble when I went to college; I didn't believe him.

Off to college I went and I gained the Freshman 15 or 20 maybe, but it just gave me some nice curves. I was still a size 6 and I felt good about myself.  I graduated from college and got married.  I lived my life as a happy size 8 weighing 150 pounds and always thinking I needed to lose 10 pounds. Then I got pregnant with TRIPLETS. At that point everything about my body changed and I didn't even realize it was going to happen.  I carried my kids to 33 weeks, 4 days and have the stretch marks to prove it! I weighed over 200 pounds and was wearing a maternity XL when I delivered.  I had a very optimistic view and packed my size medium pre-pregnancy clothes for the hospital.  I sent my husband home to get my maternity larges very quickly!

 My wedding

33 weeks, 4 days!

My babies came home and we were busy!  But I promised myself I would not be one of those moms who didn't lose the baby weight.  I worked with a trainer and a nutritionist to get back down to my pre-pregnancy weight but I did not look the same.  That frustrated me and I gave up.  Slowly but surely I gained weight and things began to jiggle more than they used to.  People kept telling me I looked great "for having triplets." Did this mean I would not look OK the way I was if I only had 1 baby?  I worked out and dieted sporadically. I would lose 5 to 10 pounds here and there but always gained it back plus a little extra.

Then I discovered running when a friend asked me to run a 5K with her.  I took me a while but I fell in love with it!  Quiet time to myself where I could push my body a little bit further than what I thought it was capable of doing felt great. I slowly increased my distance and ran my first half marathon in March of 2013.  Unfortunately all of the running I was doing was not helping me lose weight.  I was more toned but I was still teetering on 200 pounds.  I fooled myself into believing I was healthy because I could run 13.1 miles and that I was just destined to be this size for the rest of my life.

 My first half marathon...it was March so the clothes hid the pudge well.

That would be fine if I stayed that size! I kept having to go up another size and before I knew it the scale said 200 and size 12 was getting tight.  That scared me in a BIG way!  That was what I weighed when I had 3 babies in me and here I was NOT pregnant weighing that much!  Something had to change NOW!

 My LEAST favorite picture of me. Ugh...

 My face looks so fat in this one!

 Better, but still pudgy!

I joined a challenge group on Facebook. I starting working out for an hour every day, eating balanced meals and snacks and checking in daily with my FB group for motivation and accountability.  I rocked that challenge and lost 20 pounds, 21 inches and 2 pants sizes in 3 months.  I lost my weight over the holidays which is the HARDEST time to lose, but I did it.  I gained so much confidence from this and kept working, but still kept thinking in the back of my mind it wouldn't last.

Here I am 9 months later and still losing and toning, teaching PiYo and coaching others.  I am proof anything is possible.  I work full time, I have kids, I have a husband who works long hours.  I have plenty of excuses to not work out or take time to eat right.  Instead of using those excuses I make time.  I am here to tell you YOU CAN DO IT TOO!

 One of my favorite pictures of me to date.

Healthy, happy mom with my kids :)